Be sure you don’t use this exercise as a last chance to eat all the Oreo cookies left in the bag! Instead, give foods away to a neighbor or food bank. Remember, once you get to your healthy weight, you can have an occasional Oreo, if you want it.

Refrigerator and Cupboard Checklist

Now restock your fridge and cupboards with these:

Lean proteins (skinless chicken, turkey breast, fish)

Fresh vegetables

Olive oil, vinegar, spray-type salad dressings

Herbs and spices

If you’ve chosen to use the medically formulated meal replacement (PCMR, or Medifast Meals) program, the following foods listed here will be restricted until you reach your healthy weight and enter the transition and maintenance phase.

And remember, before you grab something to eat, make sure you’re actually hungry and not just thirsty. Around 30% of the time, thirst is disguised as hunger. Try drinking a big glass of water and waiting 10 minutes. Then rate your hunger on a scale of 1 to 5. You may not need that snack after all!